Comparing Nutrients in 1 kilogram Crackers, matzo, whole-wheatVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Crackers, matzo, whole-wheat

14%

82%

California Red Kidney Beans

29%

70%

1 kg ▼

Macro Nutrients

Crackers, matzo, whole-wheatvs California Red Kidney Beans

121%3510kcal

Energy

114%3300kcal

3510 kcalvs3300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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15.5%15g

Fat

2.58%2.5g

15 gvs2.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.6%2.43g

Saturated Fat

1.13%0.36g

2.43 gvs0.36 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20.6%0.33g

Omega 3

52.5%0.84g

0.33 gvs0.84 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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36.4%6.18g

Omega 6

3.18%0.54g

6.18 gvs0.54 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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607%789g

Carbohydrate

460%598g

789 gvs598 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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311%118g

Fiber

655%249g

118 gvs249 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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234%131g

Protein

435%244g

131 gvs244 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Crackers, matzo, whole-wheatvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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304%3.65mg

Vitamin B1

441%5.3mg

Thiamine

3.65 mgvs5.3 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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208%2.7mg

Vitamin B2

168%2.2mg

Riboflavin

2.7 mgvs2.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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338%54mg

Vitamin B3

129%20.6mg

Niacin, nicotinic acid, niacinamide

54 mgvs20.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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248%12.4mg

Vitamin B5

156%7.8mg

Pantothenic acid

12.4 mgvs7.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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122%1.6mg

Vitamin B6

305%3.97mg

Pyridoxine

1.6 mgvs3.97 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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87.5%350μg

Vitamin B9

985%3940μg

Folates and Folic Acid

350 μgvs3940 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

50%45mg

Ascorbic acid

0 mgvs45 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Crackers, matzo, whole-wheatvs California Red Kidney Beans

23%230mg

Calcium

195%1950mg

230 mgvs1950 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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389%3.5mg

Copper

1222%11mg

3.5 mgvs11 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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581%46.5mg

Iron

1169%94mg

46.5 mgvs94 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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319%1340mg

Magnesium

381%1600mg

1340 mgvs1600 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1522%35mg

Manganese

435%10mg

35 mgvs10 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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436%3050mg

Phosphorus

579%4050mg

3050 mgvs4050 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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93%3160mg

Potassium

438%14900mg

3160 mgvs14900 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1365%751μg

Selenium

58%32μg

751 μgvs32 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.33%20mg

Sodium

7.33%110mg

20 mgvs110 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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237%26mg

Zinc

232%25.5mg

26 mgvs25.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.3%48g

Water

3.18%118g

48 gvs118 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Crackers, matzo, whole-wheat vs California Red Kidney Beans:

Crackers, matzo, whole-wheat have 1.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.4 times more Vitamin B1, 2.5 times more Vitamin B6, 11.3 times more Vitamin B9 and more Vitamin C than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Crackers, matzo, whole-wheat vs California Red Kidney Beans:

Crackers, matzo, whole-wheat have 3.5 times more Manganese and 23.5 times more Selenium than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 8.5 times more Calcium, 3.1 times more Copper, 2 times more Iron, 1.3 times more Phosphorus and 4.7 times more Potassium than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Raw California Red Kidney Beans have similar amounts of Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Crackers, matzo, whole-wheat have 6 times more Fat, 11.4 times more Omega 6 and 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2.5 times more Omega 3, 2.1 times more Fiber and 1.9 times more Protein than Crackers, matzo, whole-wheat.
Both Crackers, matzo, whole-wheat and Raw California Red Kidney Beans have similar amounts of Energy per 1 kg.
Both Crackers, matzo, whole-wheat as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Crackers, matzo, whole-wheatVS Crackers, melba toast, plainCalifornia Red Kidney BeansVS Crackers, melba toast, plainCrackers, matzo, whole-wheatVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

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Comparing Nutrients in 1 kilogram Crackers, matzo, whole-wheatVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: